Coach inc - 6 weeks "Business Plan" to boost FTP
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
6 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
- "Business plan" is a fitness plan tailored to suit the business conscious individual, designed for the busy individual who wants to boost their functional threshold power ( FTP ), but only has a limited time during the week.
-This plan is designed to be done on a smart trainer or similar device that reads power.
-3*maximum of 45min sessions during the week for time constraints | 1*70-90min session on the weekend.
-3-4hour volume for each week which is periodised from week 1 to week 6 to build your FTP.
-You should have some level of previous fitness and experience cycling and using an indoor trainer.
-This plan takes into account Duration, Intensity, Volume and Recovery.
-These programs are compatible with all smart trainers and all external cycling apps like Rouvy and Zwift.
-Programs are Power ( Watts ) based for indoor sessions. Weekend ride is an indoor session that focuses on Active Endurance Zn2.
-Your Functional Threshold Power will be tested at the beginning and end of this 6 week program, with a 2x8min Peak power output test..
-All indoor training programs are 40-90min.
-Sessions are structured accordingly. Duration on weekends are for active endurance and intended to enhance and work on your biking skills rather than staying on the indoor trainer.
-All indoor sessions are structured to work through the zones from your Active Recovery, Endurance, Tempo, Vo2 to Neuromuscular intervals.
-Any advice needed on theses programs please don't hesitate to e mail me on info@coachinc.co.za or to get a more comprehensive plan to push your fitness goals further.
-Keep to the structure, keep it consistent and simple. If you focus on the intensity you can control your volume later.
-Please visit www.coachinc.co.za for information about my training and testimonials from past and present clients that are currently working with me.
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
3:33 hrs | 1:30 hrs |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
3:33 hrs | 1:30 hrs | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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